Use it Or Lose It: Stay Fit Without Breaking a Sweat

It’s just another summer reality. We’d rather enjoy patio time than hit the gym, or need a good workout but are not ready to go full-out. And yet, we can’t give up staying active and limber because as the experts say: If you don’t use it, you lose it. Ain’t that the truth. So how do you get moving when you’ve let it all go? Is it possible to keep your muscles and bones strong without panting and puffing, or worse, suffering from aches and pains? It’s all in the little things you do to stay active—and we can help.

Here’s all you need: three simple exercises to keep you (or get you) moving. No excuses allowed.

THE 3 SIMPLE EXERCISES YOU NEED TO STAY FIT

1. Sit to Stand Start in a seated position in a firm chair and practice raising your body and sitting back down (without using the armrests if you’re up to it!) When you start to think that’s too easy, don’t completely sit down but hover over the chair to do a partial squat.

2. Push It Stand about 2 feet away from a counter-top and place your hands palms down, shoulder width apart on the edge of the surface. Keeping your legs and back straight, slowly bend your elbows to bring your upper body closer to the counter, and then return to your original position. To kick this up a notch, instead of using a counter do the same activity on the floor while kneeling.

3. Heels Up Put your feet together while standing several feet away from a wall. Keeping your head, body and legs straight, place both hands on the wall to steady your balance and then lean forward. Lift your heels off the floor and hold this position for 1 to 2 seconds. If you’re looking for a bigger challenge, stand on the edge of a step with your heels draping over the edge, holding onto the wall or handrail for stability. Using both legs at the same time, lift your body up and hold that position for 1 to 2 seconds, then return to your resting position.

Insider Tip: If you’re a regular exerciser or you’re trying to get off the couch, it’s important to remember to only increase the intensity of your activity by 10% when you feel ready. That means if you’re exercising for 20 minutes, when you think it’s time to up your game, increase the length of your workout to 22 minutes. And remember: Physical activity doesn’t have to be strenuous to make an impact.